Rogue Guest

AO: The Patriot

QIC: Maj. Payne and FIA guest Rogue

The PAX: Noodle, Subprime, Bone, Hightower

Warm-up: 3 x (10 x leg swing each side, 5 x scorpions each side, 5 x walking lunge w/ overhead reach each side) then 3 x (5 x Superman IYTs, 15 x coupon Good Mornings, 5 x Broad Jumps) Run a lap.

The Thang: EMOM.

100yd sprint
5 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
6 x burpees
100yd sprint
15 x thrusters (25# coupon)
100yd skip
7 x burpees
100yd shuffle (50yd rt, 50yd left)
15 x thrusters (25# coupon)
100yd sprint
8 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
9 x burpees

Quick Mary: 25 x LBC, 20 x flutter kick

COT: It takes a team, and sometimes we must look outside our normal circles for teammates. Thanks Rogue for the assist today! Be strong!

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